(RDL)185x8,225x8,245x8,8,8,8 Great!
(LegPress)4PLx25,6PLx5x20 V. Good. High reps were brutal!
(60#LegCurl)3x10
(35#LegExt)2x10
53 mins + 20 w/u = 73 mins
Went to the gym tonight with Sarah after work. Holy crap it was packed. Found a treadmill to warm up on for 10+ mins. Went downstairs and the 2 leg press machines were taken, so we started with RDL tonight. Felt great. Warmed up with 185, then first working set at 225#'s felt pretty easy. I bumped up the weight to 245#s and did 4 sets. Kinda wanted to do a 5th set, but this was enough. This was some good work. By this time, a leg press machine opened up so we jumped in. Since we were sharing the press, I only used 6 plates so we didn't have to change so many out every time we swapped turns. Despite the lighter weight, this was a shit ton of work. I did 1 warmup set of 4 plates x 25 reps and then did 5 sets of 20 reps with 6 plates. Talk about a burn in the quads! Did the reps with a good quick tempo, not locking out at the top to keep tension on. These are killers. Sarah agreed once she started using the same technique :)
Leg extensions next up, but quads were on fire, so we did leg curls (hamstrings) first and then I finished up with 2 quick sets of leg extensions.
We didn't have a ton of time tonight (no time for abs), but the first two movements (RDL & leg press) were the meat of the WO and both were really good. I was very pleased with RDL tonight.
Nutrition:
I weighed 177.0 this morning. Fairly good nutrition day today and kept the cals at about 3,000 again today. Upped the fat with some peanut butter and almonds. Still not high enough though. Trying to fuel some growth :)
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 234 | 408 | 51 | 3,016 |
| Calories | 936 | 1633 | 457 | 3,026 | |
| Percent | 31% | 54% | 15% | ` |
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